Sweet Potato and Avocado Salsa Burgers

Call your friends over for this delicious sweet potato burger complete with black beans, millet and corn and gift-wrapped with the creamy avocado sauce to add the perfect finishing touch.

This simple, tasty dinner is only 367 calories, miles away from the 520-calorie regular burger, and with much more vitamins.

Preparation and cooking: Over 1 hour

Nutritional facts (per serving)

  • Calories: 367
  • Fat: 13.9 g
  • Cholesterol: 0 mg
  • Sodium: 574 mg
  • Carbohydrates: 54.4 g
  • Protein: 12.6 g
  • Vitamin A: 75%
  • Vitamin C: 28%
  • Calcium: 11%
  • Iron: 23%

 

Ingredients

Sweet potato burgers

  • 1 medium-size sweet potato
  • 1/2 cup dried millet
  • 1/2 cup rolled oats
  • 2 tablespoons coriander
  • 1 1/2 teaspoons garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 can (465 grams) black beans, rinsed and drained
  • 1 cup corn
  • 8 whole wheat hamburger buns
  • 1 tablespoon olive oil

 

Avocado sauce

  • 1 ripe avocado
  • 85 g non-fat Greek yogurt
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon salt
  • 1 tomato, diced

 

Instructions

  • Preheat the oven to 205 degrees and roast the sweet potatoes for 50-60 minutes until tender.
  • In the meantime, cook the millet for 20-30 minutes until tender.
  • When the potato is done roasting, cool down then, in a food processor, mix with the oats, 1 cup black beans, coriander, garlic powder, cumin, pepper and 1 tablespoon oil and blend until soft in texture.
  • In a separate bowl, mix the sweet potato mix with the remaining beans, corn and millet.
  • In a large skillet, heat the remaining tablespoon oil then scoop 1 tablespoon size patties and put them in the skillet. Use the back of the spoon to flatten the patties into 10 centimeter-diameter patties. Cook until brown on both sides.
  • As the patties cook, use a fork to mash the avocados then mix with the Greek yogurt, lemon juice and salt. Add the tomato, mix and set aside.
  • Serve in a burger with the creamy avocado sauce.

 

Sources:

Source 1

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